Warm Up:
2 RFQ of:
:40 Seconds Row or Ski (5/3)/
:20 Seconds Jumping Jacks/
:40 Seconds Push Ups/
:20 Seconds Skier Jacks
:40 Seconds Row or Ski (5/3)/
:20 Seconds Jumping Jacks/
:40 Seconds Push Ups/
:20 Seconds Skier Jacks
@ Easy pace with smooth controlled tempos; Rest as needed + 90 Seconds before B
For Quality=
:30 Seconds Wall Walks/
:30 Seconds Ring Dips (Leg Assisted)
:30 Seconds Down Ups
+
:30 Seconds Kick Up To Handstand Push Up Negatives/
:30 Seconds Band Assisted Ring Dips
:30 Seconds Down Ups
+
:30 Seconds Strict Handstand Push Ups/
:30 Seconds Strict Ring Dips/
:30 Seconds Down Ups
:30 Seconds Ring Dips (Leg Assisted)
:30 Seconds Down Ups
+
:30 Seconds Kick Up To Handstand Push Up Negatives/
:30 Seconds Band Assisted Ring Dips
:30 Seconds Down Ups
+
:30 Seconds Strict Handstand Push Ups/
:30 Seconds Strict Ring Dips/
:30 Seconds Down Ups
Metcon:
5 RFT of:
12/15 Strict HSPU/
12/15 Strict Ring Dip/
800M/1K Row (3/5)
